New patient offer: use code NEW10 for 10% off your first booking.Book with NEW10
P
PhysioOnClick
Sign InBook Now
Exercise library

Pregnancy & pelvic health exercises

Pelvic floor and core exercises for pregnancy and afterwards.

Single-exercise guides and staged recovery programmes, each drafted to a shared house style and clinically reviewed by an HCPC-registered physiotherapist.

Individual exercises

Pelvic Floor Activation (Basic)A gentle 'lift and squeeze' pelvic floor contraction, the foundation exercise for pelvic floor rehabilitation.Pelvic healthEarly rehabView details Pelvic Floor Endurance HoldHolding a pelvic floor contraction for progressively longer counts, building the endurance needed for daily continence.Pelvic healthStrength phaseView details Fast-Twitch Pelvic Floor 'The Knack'A quick pre-emptive pelvic floor squeeze timed just before a cough or sneeze, a technique proven to reduce leakage.Pelvic healthStrength phaseView details Deep Core and Pelvic Floor Co-ActivationGently drawing in the lower abdomen together with the pelvic floor, rebuilding coordinated deep core support.Pelvic healthStrength phaseView details Diastasis-Safe Curl-UpA modified, supported abdominal curl that avoids doming through the midline while abdominal separation heals.Pelvic healthMobility phaseView details Pelvic Floor Relaxation / DropConsciously lengthening and releasing the pelvic floor with breathing, important where the pelvic floor is overactive rather than weak.Pelvic healthEarly rehabView details Diaphragmatic Breathing for Pelvic FloorSlow belly breathing that gently moves the pelvic floor with the diaphragm, foundational for pelvic floor retraining.Pelvic healthEarly rehabView details Bridge with Pelvic Floor EngagementA hip bridge combined with a light pelvic floor lift, integrating pelvic floor control into a functional strength movement.Pelvic healthStrength phaseView details Squat with Pelvic Floor ControlA controlled squat coordinating a pelvic floor lift on the effort phase, protecting pelvic support during functional lifting.Pelvic healthReturn to functionView details Standing Pelvic Tilt (Pregnancy)A standing pelvic tilt easing pelvic girdle discomfort, safe throughout pregnancy when guided appropriately.Pelvic healthEarly rehabView details Side-Lying Hip Abduction (Pregnancy-Safe)A gentle side-lying hip strengthener that avoids provocative positions for pelvic girdle pain during pregnancy.Pelvic healthStrength phaseView details Return-to-Running Pelvic Floor CheckA staged hopping and jogging-on-the-spot check to confirm pelvic floor control before returning to running.Pelvic healthReturn to functionView details Bowel Emptying PositioningUsing a footstool and forward-lean position on the toilet to align the pelvic floor for easier, less straining bowel emptying.Pelvic healthEarly rehabView details Reverse Kegel (Pelvic Floor Lengthening)Gently bulging/lengthening the pelvic floor on the out-breath, retraining relaxation where over-tension is the main issue.Pelvic healthMobility phaseView details

Recovery programmes

Staged home-exercise programmes for conditions in this area.

Women's healthStress urinary incontinence exercises

A staged pelvic floor programme for stress urinary incontinence from a HCPC-registered physiotherapist - the right technique, then strength and impact.

8 exercisesWomen's healthPregnancy-related pelvic girdle pain exercises

A staged exercise programme for pelvic girdle pain in pregnancy from a HCPC-registered physiotherapist - ease the pain, support the pelvis, and stay mobile.

10 exercises

Back to the full exercise library

Not sure which exercises are right?

Get a plan built for you

Book an online assessment with an HCPC-registered physiotherapist and get a rehab plan matched to your condition and stage.

Book assessment